Vitamin D Deficiency

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Vitamin D Deficiency: Symptoms, Causes, and Natural Ways to Correct It

By Saranya – Dietician, Nutrition Educator, Diabetes Educator

Immunity


    Vitamin D deficiency is one of the most common nutritional problems in India today. Surprisingly, even people who live in sunny cities are deficient. Many people take tablets for years without knowing the real reason behind the deficiency or how to correct it naturally.

Let us understand this in a simple way.

What is Vitamin D and Why Is It Important?

Vitamin D is not just a vitamin. It acts like a hormone in the body.

It is essential for:

  • Strong bones and teeth

  • Immunity

  • Muscle strength

  • Brain and mood health

  • Prevention of diabetes, thyroid issues, and joint pains

Without enough Vitamin D, calcium in the food you eat cannot be absorbed properly.

Why Are 80% of Indians Vitamin D Deficient?

Yes, this is true. Studies show that nearly 70–90% of Indians have low Vitamin D.

Reasons:

1. Indoor lifestyle

Office work, screens, staying inside homes, and avoiding sunlight.

2. Fear of tanning

People avoid sun because of skin color concerns.

3. Sunscreen blocks Vitamin D

Sunscreens prevent UVB rays needed to make Vitamin D.

4. Pollution

Air pollution blocks UVB rays from reaching the skin.

5. Covered clothing

Full sleeves, scarves, and umbrellas reduce sun exposure.

6. Darker Indian skin

Melanin reduces the ability to produce Vitamin D quickly. We need more sun time than western countries.

Symptoms People Usually Ignore

Vitamin D deficiency does not show dramatic symptoms initially.

Common ignored signs:

  • Constant tiredness

  • Body pain and lower back pain

  • Knee pain and joint stiffness

  • Muscle cramps

  • Hair fall

  • Mood changes and low mood

  • Frequent cold and infections

  • Poor sleep

  • Slow recovery from illness

Many people think this is due to age, stress, or work pressure — but the real cause may be Vitamin D.

Best Time for Sun Exposure 

Early morning sunlight does NOT give enough Vitamin D.

The correct time is:

🕙 10:30 AM to 1:00 PM

Duration:

  • 10 to 20 minutes ( Check your skin for the duration stand till your skin changes mild pink,  and if you are living in high UV rays area like chennai short duration is enough) 

  • Face, arms, and legs exposed

  • No sunscreen during this time

  • 3 to 4 times per week

You should feel warmth on the skin, not just brightness. Sitting near a window will not work. Glass blocks UVB rays.

Immunity


Natural Food Sources of Vitamin D

Very few foods naturally contain Vitamin D, but these help support levels:

  • Egg yolk

  • Small fish like sardines, mackerel

  • Mushrooms exposed to sunlight

  • Cow’s milk and curd

  • Butter and ghee (in small amounts)

Food alone cannot correct severe deficiency, but it supports maintenance.

Who Should Definitely Test for Vitamin D?

Testing is important for:

  • People with bone pain or joint pain

  • Women above 30 years

  • Thyroid patients

  • Diabetes patients

  • PCOS

  • People with hair fall and fatigue

  • Elderly people

  • People who never go in sunlight

  • Children who stay indoors


Myths: Supplements vs Sunlight

Myth 1: Tablets are enough

Tablets increase numbers in reports, but without sunlight, levels drop again.

Myth 2: Morning sun is enough

No. UVB rays are weak in early morning.

Myth 3: If I drink milk, I get Vitamin D

Milk has very little Vitamin D unless fortified.

Myth 4: Fair skin people get more Vitamin D

They get it faster, but everyone needs proper timing.

Natural Way to Correct Vitamin D Deficiency

  1. Correct sun exposure timing

  2. Regular outdoor walking during noon time

  3. Include traditional foods like egg, fish, curd, ghee

  4. Avoid unnecessary long-term supplement dependency

  5. Recheck levels after 3 months of lifestyle correction

Immunity


Final Message

    Vitamin D deficiency is not a tablet problem. It is a lifestyle problem. Sunlight is free, natural, and the best source. Our traditional lifestyle had outdoor work, which kept Vitamin D levels normal. Going back to simple habits can correct this silently ignored deficiency.


By Saranya – Dietician, Nutrition Educator, Diabetes Educator



About the Author

Saranya is a Dietician and Nutrition Educator with over 20 years of experience promoting traditional, practical, and sustainable food habits for better health. She strongly believes that consistency and traditional diets are the foundation of long-term wellness and does not recommend shortcuts for any health issue.

Read more practical nutrition articles at:  https://saranyanutritionist.blogspot.com/

Need guidance? Connect with Saranya for personalised diet support. Whatsapp link

⚠️ Disclaimer :For educational purposes only. Consult a professional for individual health advice.



Location: Chennai, Tamil Nadu, India

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